Thank you for visiting Strengthen and Conquer Fitness. We are focused on guiding you towards your goal whether it be running a race, weight loss, powerlifting, or staying in shape. As your trainer, I will ensure you stay focused and enjoy the process.

If you're one of the "newbies" or someone who has worked out for quite some time, being intimidated in a busy gym is normal. I have many clients come to me with the fear of working out because they don't know what to do! They don't want to look like the person who doesn't know what to do (even though that is in fact what they are). So my job as their trainer is to make them realize that I can teach them the skills to go into the gym with a plan, a workout, and get results.

Now I'm not blind to the fact that the volume of people in the gym for the next 2 months will SOAR! But I can tell you that it is an ebb and flow and soon enough, those who cannot succeed or don't have a plan will fall off. My advice is make it easy on yourself to get back to the gym. Don't go in and try to work ALL machines or stay for 2 hours, your body is not going to be able to handle that unless you are greatly conditioned (chances are your body needs some and ANY movement, not to be killed on the first day!).

Here is a good first week schedule to get you started:

First, focus on getting in AT LEAST 3 days this week! If it's more then 3, then it's better for you.

Second, start with 20 minutes of cardio each time you get in. This will get your heart rate up, get you warmed up, and give you an easy way to begin your workout.

Third, focus on adding 3 resistance exercises, 1 for each area (i.e. abs, lower body, upper body) and perform 3 sets of 20 reps of each after your cardio. You don't need to worry about using weight, unless you are more advanced. You can simply use bodyweight. For exercise ideas go to www.exercise-search.com

And finally, REST! Especially when you are first starting out, you need to allow your body to recover and rest. Be sure to take a day off every 2 workouts to rest up, be sure to stretch those muscles used during the workout, and don't kill yourself! You want to be able to get back in the gym and not be one of those who never shows up again after a month!